In ancient times, it was believed that sleep is a little death. Today we understand that life continues during sleep, and this period of our lives is extremely important for health.
Studies show that poor sleep can be linked to serious conditions such as obesity, type 2 diabetes, cardiovascular diseases, Alzheimer’s disease, Parkinson’s disease, other neurodegenerative disorders, and even sudden death.
Don’t be afraid to sleep on your left side
Many people fear sleeping on their left side, believing it may negatively affect the heart due to pressure from the organs. However, this is a myth. Anatomically, the heart does not care which position you sleep in, and it is located closer to the center of the chest, only slightly shifted to the left. The exception is gastroesophageal reflux disease, where stomach contents can enter the esophagus. But even in this case, sleeping on your back is much worse. This position, despite its popularity, is not optimal. Animal studies show that it hinders the drainage of toxins that accumulate in the brain throughout the day. Scientists have concluded that it is better to sleep on your side, although they also believe similar experiments should be conducted on humans.
Sleeping on your stomach also does not promote muscle relaxation, and people often wake up feeling tired. This position negatively affects the spine, as the cervical and lumbar curves become too straight. This is especially relevant for people with male-type obesity (fat accumulation in the abdominal area). However, in cases of COVID-19 and pneumonia, this position may be beneficial as it improves ventilation in the lower parts of the lungs.
How to Avoid Sleep-Related Diseases
Sleep problems often begin with snoring. “Normal snoring, not accompanied by health issues and breathing pauses (apnea) during sleep, is considered normal,” says sleep doctor Mikhail Poluektov. “Such snoring is observed in 10% of women and 20% of men. It is associated with many jokes about family relationships, but sometimes it really leads to divorces. The loudness of snoring does not always indicate its seriousness; its duration is more important. In 2008, Australian scientists found that with severe snoring (when it occupies more than 50% of sleep time), the risk of atherosclerosis doubles compared to moderate snoring. This is explained by the fact that the vibration from snoring is transmitted to the carotid arteries, and the mechanism of action is similar to vibration disease that occurs in people working with jackhammers. American scientists have also established that vibration can destroy plaques in the carotid arteries, which can lead to stroke.
Moreover, snoring can lead to the development of obstructive sleep apnea syndrome (OSAS), where there are frequent breathing pauses at night. Therefore, it is better to treat snoring in advance, without waiting for it to transition into a pathological state. A sign of the progression of snoring is when a person begins to snore not only on their back, as is usually the case, but in any other sleeping positions.
Snoring occurs due to the vibration of soft tissues in the upper respiratory tract as air flows through them.
Effective results can be achieved with so-called behavioral therapy for snoring. First, do not sleep on your back. It is also important to quit smoking and drinking alcohol, and to maintain a normal weight. Fat can accumulate not only in the abdominal area but also in the peripharyngeal spaces, narrowing the airways.
How to Train Yourself Not to Sleep on Your Back
This is quite simple. A pocket is sewn onto the back of pajamas, into which a tennis ball is placed. It is uncomfortable to lie on the ball, forcing the person to change positions during sleep.
The same principle can be used if you often and unconsciously turn onto your stomach while sleeping. In this case, place the ball on your chest.
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